Calories in palak paneer
1 bowl of palak paneer (296 g) has 230 calories, with 11.8 g of protein, 13 g of carbs and 14.2 g of fat. That's 78 calories per 100 g.
| Nutrition | 1 bowl (296 g) | 100 g |
|---|---|---|
| Calories | 230 kcal | 78 kcal |
| Protein | 11.8 g | 4 g |
| Carbs | 13 g | 4.4 g |
| Fat | 14.2 g | 4.8 g |
| Fibre | 5.6 g | 1.9 g |
Figures are from the Indian Nutrient Databank (INDB), where it's listed as “Spinach paneer (Palak paneer)”. INDB works from home-cooked recipes, so a restaurant version will usually have more calories.
Is palak paneer good for a gym diet?
It has some protein (5.1 g per 100 calories), but not enough to lean on. Pair it with dal, paneer or curd to fill the gap.
Most of its calories come from fat (56%), then carbs (23%) and protein (21%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 2 bowls (about 490 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with spinach, tomatoes, ginger, onions and paneer, plus spices and cooking oil or ghee. Each extra teaspoon of oil or ghee adds about 44 calories, which is where home and restaurant versions differ most.
How to make it
Takes about 30 minutes.
- Blanch spinach for 2 minutes, cool in cold water, and blend to a puree.
- Cook cumin, garlic, onion and green chilli in a little oil.
- Add tomato, salt and garam masala; cook until soft.
- Stir in the spinach puree and simmer 5 minutes.
- Add paneer cubes and cook 2 more minutes.
Logging palak paneer in GymSensei
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Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Matar paneer | 1 bowl (277 g) | 373 | 18.3 g |
| Paneer curry | 1 bowl (202 g) | 357 | 15.8 g |
| Paneer chilla | 1 cheela (212 g) | 435 | 24.2 g |
| Paneer | 100 g | 265 | 18.3 g |
| Paneer paratha | 1 paratha (85 g) | 224 | 6.8 g |
Updated . General fitness and nutrition guidance, not medical advice.
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